CrossFit One World – CrossFit
Dynamic Effort Upper
Warm-up (No Measure)
500m Row
Banded lat stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 DB Z-Press
10 Kip Swings
25 banded face pulls
Strength (5 Rounds for weight)
Every 3min x 5
2 Push Press + 1 Split Jerk
6 Pull-ups
5-10lbs heavier than last week on jerks, but still speed focus
Conditioning (AMRAP – Rounds and Reps)
AMRAP 15min
200m run or 12 cal Bike
10 DB Hang Power Cleans 50/35lbs
10 Push-ups
10 Lunge Jumps
Accessories (No Measure)
3 sets
20 DB front raises
50 Band OH Tricep Extensions